Thursday, December 11, 2014

12.11.14 - Bad45 - Restart - Day 10 of 84

Had to skip yesterday due to Steven's and my work. late nights for both of us

2BW4 - 5 rounds - 4 exercises 30s/30s

Tuesday, December 9, 2014

12.9.14 - Bad45 - Restart - Day 9 of 84

2BW5 - 4 rounds of 5 exercises 30s/30s

Wednesday, December 3, 2014

Tuesday, December 2, 2014

12.2.14 - Bad45 - Restart - 2 of 84

1BW5 - 4 rounds of 5 exercises 30s/30s.

Going to be sore tomorrow... It must be the haphazard training the last 2 years, but I think this restart is almost as hard at TacFit Commando Grunt level. Could be just me.

Monday, December 1, 2014

Wednesday, October 8, 2014

10.8.14 - KB Session

Intu-Flow

A1. Dbl. C&P - 2x32kg
A2. Dbl KB Row - 2x32kg

2 rounds of the following circuit 1 min between rounds

B1. 2H Kb Swing 32kg 20 reps
B2. 2H CB Gama cast - 45# 1+1=1 10 reps
B3. Goblet Squat - 32kg 10 reps
B4. Mills L/R 25# 10 reps
B5. Squat thrusts 5 reps

Prasara

Wednesday, September 3, 2014

Thursday, August 28, 2014

8.28.14 - TacFit Warrior Lite Day 3 - Mod day

Warrior warm up

Warrior Lite mission 
6 exercises 8 x 20/10 - Tabata protocol

Warrior cool down

I have let myself go so bad. I have lost so much movement, it is like 2007 all over again. 

Wednesday, August 20, 2014

8.20.14 - CB and movement session

Intu-Flow

CB Circuit - 25# CB - 10 reps each grip LH/RH no rest in between
1. Guard Squats
2. Leve Press
3. Side Swing
4. Front Pendulums
5. Swings


Lunges 3x5/5

Sit thru knee/leg - 3x5/5 - first set was knee, last 2 were leg.

Shinbox switches 2x5/5

Prasara

Basketball with Shane

Tuesday, August 19, 2014

8.19.14 - A Quick Session

I have been neglecting training since about mid 2011. Now I have started to delve in programming so that is sucking up a lot of my time.....But enough excuses.....

Deep Intu-Flow Session

Spinal rocks - 2x10

Circuit - 2x24kgs - 5 reps - no rest between exercises. 2 rounds
1. Dbl C&P
2. Dbl KB Rows
3. Dbl KB Front Squats
4. Dbl KB swings
5. Dbl KB Snatches

Farmer's Walks - from back of garage all the way down the drive way and back is one set. 2x 2x32kgs

Prasara - 1 min each & 30s/30s for alternating ones
Down Dog
Up Dog
Sleeping Warrior
Arm Thread
Floor Scorpion
Drill Bit
Cat

Played basketball for a hour with Shane.

Not bad session...way out of shape

Wednesday, June 11, 2014

6.11.14 - 300 workout

Intu-flow

Goblet squats- 4 drop sets 60s/60s w/24kg/20kg/16kg/12kg

Push presses 2x60s/60s w2x24kgs
2x30sL/30sR/60s with 16kg/12kg

Swings - 4 drop sets 60 seconds/60 seconds with 24 KG 20 KG  16KG 12 KG

Over head holds - 4x60s60s 95# barbell hold as long as possible 

Plank - 4x60s/60s  hold as long as possible

Spinal rocks 2x10

6.8.14 recovery

Intu-flow

Prasara

Saturday, June 7, 2014

6.7.14 All New 300 workout

Intu-Flow

New 300 workout - all I can say endurance. 5 exercises  4 x 60 seconds on with 60 seconds off. 
1. goblet squats 4x 60 seconds on 60 seconds off with 24 KG 20 KG 16 KG 12 KG dropset

2. Push press 4 X 60 seconds on 60 seconds off with 2X 24 KG no doubles of lower KBS

3. Swings- 4 x 60 seconds on 60 seconds off with 24 KG 20 KG 16 KG 12 KG dropset

4. Overhead hold - 4 x 60 seconds on 60 seconds off with 95 pound barbell

5. Planks - 4 x 60 seconds on 60 seconds off

Harder than I thought. Endurance is okay with the drop sets but could be better. The overhead holds the first three sets were good, the last that was kind of short. Ringing wet with sweat and out of breath. Awesome workout. I will repeat

Wednesday, June 4, 2014

6.4.14 Countdown

Intu-Flow

Countdown workout - 2h swings + squat thrusts - continuous
10,9,8,7,6,5,4,3,2,1 

Parallelettes push-ups 4x5

Prasara

Tuesday, May 27, 2014

5.27.14 Dbl Swings

Intu-Flow 

Dbl Swings 10 on the minute for 12 minutes w/2x24kgs - outside legs 
Total 120 swings w/104# in 12 minutes

RESET breathing in between during remaining seconds

Prasara

I love this humidity. I am ringing wet with sweat. Reminds me of home, god I miss the Sourh!!!!!

Steven was with me and did the same except 10/10 on the minute w/20kg

Teasha was out here doing some dumbbell work and the elliptical. 

The family that trains together stays together!!!!

Saturday, May 24, 2014

5.24.14 Light Ballistics

Started the day with cutting the front and back yard. Next up was weed pulling and trimming. 

Intu-flow

Elliptical - 5 minutes at resistance 4 speed 60-64

OA snatches 20kg 2x20/20

Prasara

Staying outside to get some sun. A rarity up here in Cleveland

Thursday, May 22, 2014

5.22.14 Grinds

Intu-flow

Dbl KB MP 5x5 w/2x24kgs
BB Rows 5x5 225#

Dbl KB squat 3x5 w/2x24kgs
Dbl KB SLDL 3x5/5 w/2x24kgs

Farmers walk 3x90ft w/2x32kgs

Prasara

Monday, May 19, 2014

5.19.14 Grinds

Intu-Flow

2h CB Casts 4x5/5 w/45#
Should park Squats 3x5/5 w/45#
Goblet Squats stretches - 3 reps holding bottom while pushing knees apart w/20kg 10/20/30 seconds
Dbl KB one leg dead lifts - 4x5 w/2x24kgs. Alt leg between sets

Prasara
Down dog 60s
Up dog 60s
Sleeping warrior 30s
Rabbit 30s
Arm thread 30sl/r
Drill bit 60 s
Wrist stretches 30s

Sunday, May 18, 2014

5.18.14 Ballistics

Intu-Flow 10 minute session

Halo 10/10 20kg

Dbl C&J Ladders w/2x24kg
1x2,4,6,8,10
4x2,4,6,8

Ab Wheel 3x5

Prasara

Thursday, May 15, 2014

5/15/14 grinds

Intu-flow

TGUs - 5 minutes with 24kg
Windmills 3x5/5 w/20kg
Ab Wheel 3x5

Prasara 
Down dog
Up dog
Sleeping warrior
Arm thread L/R
Seal


Wednesday, May 14, 2014

5/14/14 Swings

Intu-Flow

Swings 10/10 on the minute for 12 minutes. 8 rounds w/24kg & 4 rounds w/20kg

Hip flexor stretches 
Pumps

Sunday, May 11, 2014

5/11/14 Active rest

Intu-flow

Alt arm casts - 3x5/5 w/2x15# 
Shield casts - 3x5/5 w/ 15#
Mills 3x5/5 W/15#
Parallelettes push-ups 3x5
Parallelettes Dips 3x5
Parallelettes L-Sit 3x20s L/R one leg up/down 
Ab wheel 3x5


Saturday, May 10, 2014

Friday, May 9, 2014

5/9/14 Ballistics plus

Intu-Flow

Felt the need to press and row
A1. Dbl KB MP 3x5 w/2x32kgs
A2. BB ROWS 3x5 w/225#

OA Snatches- 10/10 on the minute for 6 minutes w/20kg

Prasara
Seal
Down dog 
Up dog
Pigeon L/R
Sleeping warrior
Floor scorpion L/R

Tuesday, May 6, 2014

Monday, May 5, 2014

5/5/14 Swings

Intu-Flow

OA Swings 10/10 on the minute for 12 minutes - 240 reps with 20 kg

Spinal rocks 2x10

Ab Wheel 3x5

Forearm frogs
Table

Monday, April 21, 2014

4.21.14 - KB Session

Intu-Flow

A1. Dbl KB MP 5x6 2x24kgs
A2. Alt Renegade Rows 5x5/5 2x24kgs

B1. Dbl KB swings 4x6 2x24kgs
B2. Dbl Front Squats 4x5 2x24kgs

Prasara

4.18.14 - CB & KB swings

Intu-Flow

CB Flag Press 4x10 w/Bruiser Alt grip per set

2H CB Arm Cast - 4x10 w/Bruiser

2H KB swings - 2 rounds 10 reps ea KB
106,88,70,52,44

Prasara

Thursday, April 17, 2014

4.17.14 - Active rest Training - CBs and Basketball

Intu-Flow

Dbl CB Swipes - 5x5 w/2x25#
Alt CB Arm Casts - 5x5/5 w/2x25#
Cb Mills - 5x5/5 w/25#

Basketball - game of 33 with the boys - Steven won.

Wednesday, April 16, 2014

4/16/14 - KB session

Intu-Flow

A1. Dbl KB C&P - 5x5 w/2x24kgs
A2. Dbl KB Alt rows - 5x5 w/2x32kgs

B1. Dbl KB Swings - 5x5 w/2x24kgs
B2. Dbl KB squats - 5x5 w/2x24kgs

C1. Dbl KB Overhead Walks - 3x30s w/2x24kgs
C2. Dbl KB Farmers walks - 3x30s w/2x24kgs

Finished off with a deep Prasara session

Hopefully I can keep it going. After changing jobs and hurting my shoulder in 2011, my training has sucked. But I really feel the need for hitting the steel again.

Friday, April 11, 2014

4-8-14 thru 4-11-14 - At a conference in Denver - Lots of walking

4/8/14 - My hotel is 1.4 mi from the conference. I walked a total of 3.2 mi
4/9/14 - 2.8 mi
4/10/14 - 2.8 mi
4/11/14 - 1.4 mi

Intu-Flow everyday.

Monday, March 17, 2014

3.17.14 Back from extended break

Intu-Flow

Alt Arm Casts - 2x25# CBs 5x5/5
Paralellettes push-ups 5x5
Mills - 15# CB 1x25/25
Shinbox switches - 2x5/5
Forward ellipse 2x5
Backward ellipse 2 x5

Prasara

Saturday, January 18, 2014

1.18.14 - 4x7 - day 5 - no intensity

Sore as heck in my posterior chain from the 240 reps of swings. Traps are feeling it also. 

Great Intu-Flow session today

Friday, January 17, 2014

1/17/14 - 4x7 day 4 - high intensity

Intu-flow

KB swings 10/10 on the minute for 12 minutes. 9 rounds @ 24kg 3 rounds@ 20kg I was getting enough hip snap so reduced the weight

Prasara

Wednesday, January 15, 2014

1/15/14 - 4x7 day 3 Mod intensity

Intu flow

3x5 for each of these

Dead c&p 24kgs
Alt Kb rows 1/1=1
Whack a mole 45# club bell - 1/1=1

Prasara

Mental note heat the garage before going out there. The bells hurt my hands when grabbing them they were so cold

1/14/14 - 4x7 - day2 - Low intensity & some basketball

Went to Wildcat Sports & Fitness with the family and played basketball with my sons and their friends for 1.5 hrs. Some full court and two games half court 5 on 5.

Intu-Flow - quick session

Prasara - deep session I needed to decompress

Monday, January 13, 2014

4x7 - Day 1 - No Intensity

broke out the leather jump rope and jumped for 5 minutes.

20 minute Intu-Flow session - This felt so refreshing...paid extra attention to hips, knees and feet. All the basketball with Shane at Wildcat Sports & Fitness has been taking a toll on my old knees...